Endurance with Ian Sharman

The PodiumRunner Endurance Podcast is hosted by Ian Sharman, a professional ultra runner and coach with over 200 marathons or ultra finishes and more than 50 wins (www.sharmanultra.com, @sharmanian). We discuss training and racing topics with leading sports scientists and how to practically apply research findings for marathoners and ultra runners. This final episode of the Endurance Podcast is a Q&A with host Ian Sharman, answering listeners' questions emailed in advance. The topics covered include: altitude training gimmicks; how to incorporate strength training around running; peaking for a big race that’s very difficult to get into, like Western States 100; how to benefit from weight vests; how to have a purpose behind every run, (Hear Ian discuss this more on Trail Runner Nation. whether power meters are useful; winter motivation; keto/LCHF diets for ultra runners; and other training and racing topics.

The PodiumRunner Endurance Podcast is hosted by Ian Sharman, a professional ultra runner and coach with over 200 marathons or ultra finishes and more than 50 wins (www.sharmanultra.com, @sharmanian). We discuss training and racing topics with leading sports scientists and how to practically apply research findings for marathoners and ultra runners. This episode we’re talking to Addie Bracy who is a three-time Olympic Trials qualifier (once in the 10k and twice in the marathon) and a sports psychology consultant and coach with a Masters in Sports Psychology. Bracy switched to trail running at the US Mountain Running Championships in 2016, which she won. Since then, Addie has competed in some of the most competitive ultras, including Western States 100 and Leadville Trail 100, and won the prestigious Run Rabbit Run 100 this year. You can follow Addie Bracy on Twitter and Instagram at @addiebracy. Her book, ‘Mental Training for Ultrarunning: Your Psychological Skills Guidebook for Ultra Success," is an excellent, detailed, and incredibly useful read. Bracy also coaches via Sharman Ultra Coaching. Bracy and I talk about mental training in this show. We discuss: Practical ways to train the brain beyond gaining experience. The importance of knowing your reasons why you are at a particular race, or simply why you run at all. Process versus outcome goals and results. How to control mental responses mid-race. How to maintain a positive mindset. Why vulnerability is important. How to improve confidence and raise performance.

The PodiumRunner Endurance Podcast is hosted by Ian Sharman, a professional ultra runner and coach with over 200 marathons or ultra finishes and more than 50 wins (www.sharmanultra.com, @sharmanian). We discuss training and racing topics with leading sports scientists and how to practically apply research findings for marathoners and ultra runners. Ep. 19: Returning from Injury with Hillary "Hillygoat" Allen  This episode we’re talking to Hillary Allen who is an endurance athlete and coach specializing in mountain ultra marathons where she’s earned the nickname, "Hillygoat." She started running in 2011 and comes from a background of high-level athletics, playing tennis in college. She’s podiumed at many races around the world and is probably best known for her serious injury from a near-fatal fall at a race in Norway in 2017 and the return to racing afterwards, documented in the book, ‘Out and Back: A Runner’s Story of Survival Against All Odds.’ She also has a Masters in Neuroscience and Physiology and Structural Biology and co-hosts the Trail Society podcast. You can follow Hillary on Twitter (@hillygoatclimbs) and Instagram (@hillygoat_climbs). This show we’re talking about returning from injury or a longer break from running. We discuss: Hillary’s accident at the Tromsø Skyrace in 2017 and the resulting months. How she focused on physical rehab, despite seemingly minimal gains much of the time. Her mental approach to recovery, including returning to that same race to complete it two years later. What she’s learned and useful takeaways for anyone who gets injured.

The PodiumRunner Endurance Podcast is hosted by Ian Sharman, a professional ultra runner and coach with over 200 marathons or ultra finishes and more than 50 wins (www.sharmanultra.com, @sharmanian). We discuss training and racing topics with leading sports scientists and how to practically apply research findings for marathoners and ultra runners. Ep. 18: The Super Shoe Advantage with Geoff Burns This episode we’re talking to Geoff Burns, Ph.D., who is a postdoctoral research fellow at the University of Michigan and has also worked as an engineer in the automotive and medical fields. He studies running, biomechanics, and sport performance, and is a recognized expert for his research on super shoes and the controversies surrounding them. Burns also competes internationally in ultramarathons and was the 2016 National Champion in the 100k on roads. You can follow Geoff on Instagram and Twitter at @geoffreyburns or check out his website. This show we’re talking about super shoes and what difference they make in the real world. We discuss: The recent controversy of the winner of the Vienna Marathon being disqualified for having shoes above the legal sole thickness, despite wearing shoes from the sponsor of the race (Here’s his PodiumRunner article about the Vienna Marathon super shoe DQ and thickness regulations). Why super shoes are controversial Does it matter to the sport if records aren’t comparable over time. How different brands compare to the original Nike super shoes and whether there’s now a level playing field. What the benefits of super shoes are in practical terms, related to speed and reduced fatigue. Plus, whether super shoes help on trails given they’re less stable and won’t get as much rebound on softer or uneven terrain.

The PodiumRunner Endurance Podcast is hosted by Ian Sharman, a professional ultra runner and coach with over 200 marathons or ultra finishes and more than 50 wins (www.sharmanultra.com, @sharmanian). We discuss training and racing topics with leading sports scientists and how to practically apply research findings for marathoners and ultra runners. Episode 17: Magda Boulet and Altitude Training  This episode we’re talking to Marathon Olympian and former Ultra Runner of the Year, Magda Boulet. She’s also the SVP of Innovation, Research and Development, plus the interim SVP of Sales at Gu Energy. Magda’s won so many major races, including Western States 100 and the Leadville Trail 100. In addition she’s coached runners for years. You can follow Magda on Instagram and Twitter at @runboulet. This show we’re talking about altitude training and racing today since the 2021 Leadville was just a few days before our discussion. We discuss: Magda’s introduction to running and moving to the US.  How she transitioned to professional distance running on the track and road, leading up to Beijing 2008.  Then we talk about switching to the trails in the past few years and the differences in altitude training protocols for racing at sea level versus racing at altitude.

The PodiumRunner Endurance Podcast is hosted by Ian Sharman, a professional ultra runner and coach with over 200 marathons or ultra finishes and more than 50 wins (www.sharmanultra.com, @sharmanian). We discuss training and racing topics with leading sports scientists and how to practically apply research findings for marathoners and ultra runners. Episode 16: Road vs Trail Running Training with Tim Tollefson This episode we’re talking to elite road and trail runner, Tim Tollefson. He’s also a Physical Therapist in Mammoth Lakes, CA, where he’s a Certified Strength and Conditioning Specialist who’s worked with athletes from basically all the major sports leagues in the US.  His running highlights include competing at the Olympic Marathon Trials, podium-ing twice at the Ultra Trail du Mt Blanc as well as USATF Trail National Championships, and ultra wins outside the US in Australia and Europe. You can follow Tim Tollefson on Instagram and Twitter: @timtollefson and you can hire him as a PT at Mammoth Performance Lab in California. This show is about contrasting road and trail training. We discuss:  Tim’s start in the sport of running then how he transitioned from track at Chico State to marathoning and on to major 100 mile trail races Changes in his training and what he’s learned along the way, both for peaking for different types of event and for executing better. Tim has some very wise philosophies which he’s honed over the years to allow him to keep improving as well as to enjoy his racing.

The PodiumRunner Endurance Podcast is hosted by Ian Sharman, a professional ultra runner and coach with over 200 marathons or ultra finishes and more than 50 wins (www.sharmanultra.com, @sharmanian). We discuss training and racing topics with leading sports scientists and how to practically apply research findings for marathoners and ultra runners. Ep. 15 - Runners' Nutrition, Gut and Weight with Meredith Terranova In this episode we’re talking to nutritionist Meredith Terranova. She’s been helping her clients reach their nutritional goals since 2004, including losing weight, wellness nutrition, race nutrition, training and recovery nutrition. She has a Bachelors in Human Nutrition and Consumer Science from the University of Houston and a Masters in Advanced Nutrition and Human Performance, with her thesis on Gut Microbiome and Endurance Athletes. She’s also an accomplished ultra runner, triathlete and swimmer and has crewed and paced at many events, including pacing Ian at the Rocky Raccoon 100 Mile for the course record back in 2011. You can follow Meredith Terranova on Instagram and her Eating and Living Healthy website This show is about race and daily nutrition. We discuss: nutrition in ultra races, especially in the heat; how to fix a problem mid-race; how to train the gut to cope better with calories when running; various diets, including a standard western diet, keto or LCHF, high carb and intermittent fasting; the dangers of under-eating to hit ‘race weight’;  hydration for runners.

The PodiumRunner Endurance Podcast is hosted by Ian Sharman, a professional ultra runner and coach with over 200 marathons or ultra finishes and more than 50 wins (www.sharmanultra.com, @sharmanian). We discuss training and racing topics with leading sports scientists and how to practically apply research findings for marathoners and ultra runners. Episode 13: Group Training Advantages with Yassine Diboun In this episode we’re talking to my good friend, Yassine Diboun. He’s a father, husband, co-owner of Wy'east Wolfpack @wyeastwolfpack, coach, Columbia Sportswear athlete, living in Portland, Oregon. He started in triathlon in 2005, and then moved towards longer road runs like marathons. He completed and won, with a course record, his very first ultra marathon in 2007, and hasn't looked back since. He’s also a 4 x WS100 finisher, 3x HURT 100 finisher, 1x UTMB finisher and has represented Team USA at the World Trail Championships in 2015. His Wy'east Wolfpack group does personal coaching, group training via fitness classes, and running clinics. He also leads group track workouts for RUN TRG and group trail runs. Another program he created is trail running camps for young people, including minorities, instilling movement and running from an early age. The Wy'east Wolfpack website also has a wide variety of BLM-related links with organizations and people to follow, articles and books to read, and podcasts to listen to. This show is about group training, community and how it helps us become better runners and live fulfilling lives. We discuss: Yassine's work as a coach with the various groups mentioned above; the benefits of different types of group training scenarios for improved fitness, plus for the mental health gains and what we can learn from other runners; how to do epic adventure runs with friends and why they’re a great idea; his experience as a BIPOC runner and how sport brings people together, plus what we call all do to help on a daily basis.

The PodiumRunner Endurance Podcast is hosted by Ian Sharman, a professional ultra runner and coach with over 200 marathons or ultra finishes and more than 50 wins (www.sharmanultra.com, @sharmanian). We discuss training and racing topics with leading sports scientists and how to practically apply research findings for marathoners and ultra runners. Episode 13: Strength Training for Runners with Renee Metivier This episode we’re talking to Renee Metivier (@reneemetivier). Metivier has has been a professional runner since 2005, when she graduated from the University of Colorado at Boulder. She’s represented the USA at six IAAF World Championships, and is a four-time USATF National Champion from 3,000m to the marathon. Renee stepped up to the marathon in Chicago in 2012, where she ran 2:27:17 – the fourth fastest American debut at the time.  Metivier is also the owner of Recharge Gym in Bend, OR, (@rechargesport) with 10+ years coaching & personal training from elite sport performance to helping injured athletes safely return to sport. She’s qualified through the National Academy of Sports Medicine as a Certified Personal Trainer and Correctional Exercise Specialist. Plus she’s a USATF Level 1 Certified Coach. Metivier posts videos showing how to do certain exercises and routines on the Recharge Sport YouTube channel (including a quick demo of a Pallof Press we discuss in the show). This show is all about strength training for runners. We discuss: -    her experience in elite track and marathon running, including how she and other elites used strength training over the years -    how strength training helps reduce injury and improve muscle fiber activation -    whether to focus on heavy weights with low reps or lower weights with higher reps  -    do we need to exercise all areas of the body? -    how to fit strength work around harder running sessions -    how many sessions per week and for how long -    how it fits into a race build up and taper -    how to improve uphill and downhill fitness via strength work -    how hilly trail running can mimic some of the benefits of strength training -    how aging affects strength training needs -    using weight vests for active recovery understanding the purpose behind any exercise or training session (whether running or other forms of training)

The PodiumRunner Endurance Podcast is hosted by Ian Sharman, a professional ultra runner and coach with over 200 marathons or ultra finishes and more than 50 wins (www.sharmanultra.com, @sharmanian). We discuss training and racing topics with leading sports scientists and how to practically apply research findings for marathoners and ultra runners. Episode 12: Christie Aschwanden and Recovery Pitfalls This episode we’re talking to Christie Aschwanden (@cragCrest, christieaschwanden) Aschwanden is the Test Gym columnist at Elemental, former lead science writer at FiveThirtyEight, and a frequent contributor to the Washington Post, Scientific American, Wired, and Nature. A finalist for the National Magazine Award, her writing has also appeared in the New York Times, Outside, Discover, Smithsonian, and O, The Oprah Magazine. Aschwanden was a high school state champion in the 1,600-meter run, a national collegiate cycling champion, and an elite cross-country skier with Team Rossignol. She lives and occasionally still races in western Colorado. This show is all about recovery and Christie’s book, Good To Go, which looks into the science behind many normal and unusual ways to recover. We discuss: -   cold therapies like ice baths and cryotherapy -   hot therapies like saunas -   Tom Brady’s Under Armour recovery pajamas -   sports massage and compression boots -   older Chinese modalities like acupuncture and cupping -   ways to relax -   active recovery -   nutrition -   supplements -   sleep